Injury Prevention: Level 3, Part 4

Key Points

• Exercise Goal:
  Focus on explosive power, effective deceleration, and strong landing mechanics to improve on-court adaptability.
• Setup:
  Stand on one leg, starting with the right leg. Lower yourself as far as you can to prepare for an explosive jump.
• Movement:
  Jump explosively, driving the opposite knee as high as possible (tuck position). Land on the same leg in a controlled, low position. Maintain balance and aim to avoid the opposite foot touching the ground.
• Purpose:
  Develop strength, control, and adaptability for braking, stopping, and landing effectively during gameplay.
• Technique Tips:
  Stay low before jumping to maximize explosiveness. Focus on landing stability: minimize extra steps or body collapse.
  If the opposite foot touches the ground, quickly lift it and refocus.
• Setup:
  Fix two bands around a pole for resistance and step inside the bands, walking out to create tension.
• Movement:
  Push sideways against the band's resistance, stick the landing for one second, and engage hip and thigh muscles for stability.
• Technique Tips:
  Land low and controlled, maintain a strong posture, avoid collapsing, and alternate sides to work both legs equally.
• Key Muscles Worked:
  Hip abductors, thighs, and stabilizing core muscles.
• Challenges:
  Maintain balance under band resistance while ensuring proper alignment and posture.